Doctors diagnose millions of new cases of plantar fasciitis each year. The condition commonly beleaguers runners who increase their mileage dramatically, have feet with poor structure or wear improper shoes.

Plantar fasciitis refers to stress placed on the plantar fascia, which is a connective tissue that runs along the bottom of the foot, from the base of the heel to the toe. The condition can make it painful to walk. It can also interrupt training for dedicated athletes, as well as casual runners.

Plantar Fasciitis Symptoms

You may suspect plantar fasciitis if you suffer from heel pain along the bottom of the foot or experience an increase in foot pain after a run or similar type of exertion. You may also feel pain when you wake up in the morning and take a few steps, but the pain will usually subside after walking for a few minutes.

Many people with plantar fasciitis also suffer from heel spurs, but that condition is rarely the cause of plantar fasciitis. When a doctor examines you, he or she will check for a few risk factors, as well as inspect the area around the foot and ankle. If the doctor is unable to make a diagnosis, he or she may recommend an MRI or X-ray.

Limited range of motion in the ankle, tenderness on the bottom of the foot, and pain that occurs when the doctor pushes on the bottom of the foot may indicate plantar fasciitis. During an examination, the doctor may check for high arches, as well as discuss recent footwear choice and exercise regimens.

Preventing Plantar Fasciitis After a Run

There is no absolute way to prevent plantar fasciitis, but health professionals have identified practices that can reduce your chance of developing the condition. One option is to avoid increasing mileage run by more than 10 percent each week, as well as to wear shoes that give proper support for your natural gait.

A specialty running store will usually have employees on staff who can examine your style of running or walking and who can recommend a specific shoe to match your biomechanics. Avoiding worn-out shoes can also reduce the likelihood of developing plantar fasciitis. Maintaining a regular schedule of stretching can further reduce the chance of experiencing plantar fasciitis.

Treatment Options for Plantar Fasciitis

Fortunately, plantar fasciitis is treatable. Most sufferers overcome the condition with a combination of rest, cryotherapy and stretching for several months. Employing specialized devices while engaging in a regimen of stretching and strengthening exercises can help relieve symptoms.

A doctor may recommend that a sufferer of plantar fasciitis place his or her feet in a bucket of ice for relief. Another option is to massage the foot with a device such as the Spara Podiatry Massage Tool, which will apply a deep tissue massage to the foot for simultaneous icing and massage via a marble ball. Additional therapies include custom-fitted arch supports or splints worn at night to aid in recovery.

Individuals who do not find relief from these options may need to consider more invasive options that include surgery, shock wave therapy or steroid injections. Most people who are diagnosed with plantar fasciitis do not reach the point where these procedures are necessary, but it remains vital to adhere to the therapy schedule recommended by a doctor.

Train Smart and Maintain Foot Health

Runners of all stripes must adhere to a smart training schedule — whether they're a candidate for the Boston Marathon or are increasing their mileage to run their first local race. Avoid becoming one of the millions of people to suffer each year from plantar fasciitis by wearing proper shoes, avoiding dramatic increases in mileage, and adhering to a regular schedule of foot massage and stretching.

The term “reflexology” is often interchanged with the phrase “foot massage,” but those who are in the know understand that reflexology is a much deeper subject than a simple foot rub. In fact, the effects of reflexology can be felt throughout the body — from the eyes and ears to the pelvis, sciatic nerve and a long list of organs. This guide will introduce you to the basics as well as the innumerable benefits of reflexology for people of all backgrounds, interests and health concerns.

What Is Reflexology?

Reflexology is based on the theory that certain reflex areas in the hands and feet are connected to different body parts through a number of energy channels. Applying pressure to these areas is said to boost health and remove blockages in the corresponding organs and other areas of the body. For example, the reflex areas in the arch of the foot are connected to the kidney, pancreas and liver. The reflex areas in the toes are connected to the sinuses, brain and pituitary gland.

The Reflexology Difference

At first glance, reflexology can easily be mistaken for a foot massage, but while both practices can be beneficial, they are also very different. Reflexology works on specific areas of the foot to create a healing response in the corresponding parts of the body or individual organs. Massage, however, is used to manipulate soft tissues and muscles to heal injuries, relieve pain or improve circulation.

The Benefits of Reflexology

Reflexology is said to have originated in ancient Egypt and China, but it was Dr. William H. Fitzgerald who is noted for creating the concept of “zone therapy” in 1915. In the 1930s, the concept was further developed into what was known as modern reflexology by American physiotherapist Eunice Ingram. Since then, reflexologists have been easing a number of health-related concerns for their patients. These include but are not limited to the following.

Sports injuries

Digestive problems

Arthritis

Migraines and tension headaches

Stress-related conditions

Back pain

Hormonal imbalances

Menstrual disorders

Sleep disor

In addition to these concerns, reflexology is known to cleanse the body of toxins, boost the immune system, balance energy, promote healing and increase circulation. Through applied pressure and repeated practice, reflexology can clear areas of blocked energy — increasing the flow of nutrients, blood and nerve impulses.

At-Home Reflexology With Spara

The Spara Podiatry Massage Tool is a convenient way to enjoy many of the benefits of reflexology in your home at your convenience. The product includes two marble massage balls and a multi-surface grip track. By sliding the ball along the track with your foot, you can trigger certain reflex points to induce a healing response in the corresponding part of your body.

This simple but effective tool has been used to heal general heel pain, inflammation, plantar fasciitis, and a long list of other concerns and injuries. It can now be your at-home, or at-the-office, reflexology tool, too.

Plantar Fasciitis (PF) is a physical condition affecting more than 1 million individuals yearly in the US, including elite and recreational athletes. This forbearing injury is now recognized as a degenerative irritation of the plantar fascia and can be a chronic condition with both physical and psychological repercussions. Literature pertaining to the psychological impact of Plantar Fasciitis on athletes is limited; however, the undeniable relationship between chronic pain and mental health concerns is well documented.

Most commonly, overuse and incorrect training increases the odds of developing PF. Petraglia, Ramazzina, and Constantino (2017) reported that the incidence of Plantar Fasciitis in runners ranges from approximately 4.5% to 10% and is the third most frequent running-related musculoskeletal injury following medial tibia stress syndrome and Achilles tendinopathy. Listed symptoms of PF often focus on the physical components (pain), while the psychological aspects are overlooked or neglected. Emotional responses to injury may also include sadness, anxiety, depressed mood, isolation, irritation, anger, frustration, lack of motivation, changes in appetite, sleep disturbance, withdrawal, and disengagement.

Responses to injury and/or chronic pain vary with each individual. While it is common to have some of the aforementioned responses, studies show that those suffering from chronic pain may be three times more likely to experience a mood or anxiety disorder. PF can limit an individual’s physical mobility/exercise, which in turn can result in avoidance of social, physical, and occupational activities (out of fear of worsening symptoms or re-injury), as well as feelings of helplessness or hopelessness. The resultant psychological response and avoidant behavior leads to a cycle of inactivity, disuse, and symptoms of depression and anxiety. The bi-directional influence can become a vicious cycle that is difficult to break (Hooton, 2016).

In conclusion, Plantar Fasciitis is a physical condition with a potentially significant impact on one’s emotional and psychological well-being. It is important for those dealing with PF, and their families, to be aware of both the physical and mental difficulties associated. Additionally, clients may or may not report symptoms of depression and anxiety, therefore the medical community should routinely question patients about symptoms for proper diagnosis and treatment. This may include a physician, physical therapist, pain specialist, and a psychologist or other mental health professional. Cognitive-behavioral, behavioral, acceptance-based therapies, and mindfulness techniques are a few of the methods used to treat symptoms of both depression and anxiety related to chronic pain and/or injury. So, if you or someone you know is confronting Plantar Fasciitis and experiencing irregular dispositions there’s an explanation for why, and better yet, a reasonable solution!